HALLOWEEN PARTY!
SATURDAY 11:30AM
COTUME CONTEST, BBQ & BEER MILE
PLEASE BRING A SIDE DISH TO SHARE.
NO 8AM OR BARBELL SAT
16min EMOM (:45on/:15rest)
Strict Pull -Up
Freestanding Handstand
DB Box Step Ups
1min Rest
8min Ladder
2-4-6-8-10-12….
Toes to Bar
30 Double Unders
Find a 1 Rep Max Back Squat! 1x5 @ 45-55% 1x4 @60 -70% 1x3 @75-80% 1x2 @ 85% 1-1-1-1... @90% + Spotters mandatory for any sets over 85%
Every 2min for 7 sets: (12) Sets 1-5: 3 Hang Cleans Sets 2-7: 2 Hang Cleans Goal last two sets at 80% or same weight as last time. No...
Alt Stations Every 90sec for 4rds: (24) S1: Sandbag Over Shoulder S2: 50m-100m Farmer Carry S3: Bike for Cals S4: Renegade Rows
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